4. Thursday (or Day 4)
This workout focuses on building your cardio ability. If you don’t have a treadmill or stationary bike at home, you can jump rope—do double-unders for the “hard” minutes, then steady, easy single-unders for the “easy” minutes.
- Foam roll (5 minutes)
- Yoga (2 minutes: Cat/Cow, Chaturanga, Half Locust, Child’s Pose)
- Cardio (20 minutes of intervals: 1 min. at high intensity, 2 min. at low intensity)
- Active-Isolated stretching (on back, straight leg, 10 reps per leg)
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